Spinach
Overview
Spinach is a nutrient-dense leafy green vegetable providing folate, magnesium, iron, potassium, carotenoids (including lutein and zeaxanthin), nitrate compounds, fibre, and a range of polyphenolic phytochemicals. Within the BRAIN Diet framework, spinach is valued as a high-coverage food supporting multiple Biological Regulatory Systems, including methylation (folate), neurotransmitter regulation (iron and magnesium), mitochondrial and metabolic function (magnesium, nitrate, and antioxidant compounds), and oxidative-stress resilience through its diverse phytonutrient content.
Spinach is also one of the richest dietary sources of oxalate. While most individuals tolerate normal dietary oxalate exposure without difficulty, boiling spinach can substantially reduce soluble oxalate content, potentially improving mineral bioavailability and reducing oxalate load for those with a history of calcium oxalate kidney stones or other oxalate-related sensitivities. For most healthy individuals, the nutritional benefits of spinach are likely to outweigh concerns regarding oxalate content.
Food Context
Synergies
- Pair with vitamin C sources (citrus, bell peppers) to enhance iron absorption, with studies showing up to a fourfold increase when consumed together Hallberg et al. 1989
- Pair with fat (olive oil, avocado) for carotenoid absorption
Preparation
- Boiling spinach can reduce oxalate load, improving mineral bioavailability Chai and Liebman 2005
- Oxalate binds to minerals and forms insoluble compounds, significantly reducing bioavailability; boiling helps mitigate this
- Oxalate negatively affects mitochondrial function and changes redox status in monocytes Chaiyarit and Thongboonkerd 2020. Experimental studies have shown that oxalate can influence mitochondrial and redox biology at the cellular level, although the relevance of these findings to typical dietary intakes remains uncertain.
Recipes
5 recipes containing this food
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Mitochondrial Power Bowl
A nitrate-rich, polyphenol-dense bowl combining leafy greens, beets, berries, nuts, and early harvest olive oil
Salmon Bowl-pistachio-cacao-nibs
A Mediterranean-style bowl combining salmon, avocado, pistachios, cacao nibs, and early harvest olive oil — rich in omega-3 fats, polyphenols, and fibre.
Savoury Greens & Egg Breakfast Skillet
A warm savoury breakfast skillet with eggs, greens, and slow carbohydrates for steady morning energy.
Turmeric Lentil Dahl
Turmeric- and ginger-spiced lentil dish rich in fibre, folate, and polyphenols
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 24 kcal | — |
| Protein | 3.5 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 3.5 g | — |
| Fibre | 2.4 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 3.2 mg | 17.7% |
| Calcium | 94 mg | 9.4% |
| Folate | 188 µg | 47% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
17 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Coenzyme Q10 (CoQ10)
Electron transport chain cofactor and antioxidant relevant to mitochondrial function
Copper
Cofactor in redox enzymes; dopamine β-hydroxylase; iron metabolism interplay
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Lutein
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Manganese
Cofactor for MnSOD (SOD2); mitochondrial antioxidant defense
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin A (Retinoids; β-Carotene precursor)
Neurodevelopment; immune regulation; antioxidant via carotenoids
Vitamin B1 (Thiamine)
Mitochondrial glucose metabolism; ATP synthesis; rapid turnover in CNS
Vitamin B2 (Riboflavin)
FMN/FAD coenzymes; redox balance; supports methylation via MTHFR
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Vitamin K2 (MK forms)
Calcium handling; potential roles in brain health; often co-occurs with fat-soluble vitamins
Zeaxanthin
Neuroprotective carotenoid; accumulates in neural tissues and retina; supports cognitive performance
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
References
- The BRAIN diet specifically targets leafy green vegetables i.e. kale and spinach that are rich in iron, magnesium, and zinc
- Boiling spinach, kale, and other greens can reduce oxalate load, improving mineral bioavailability Chai and Liebman 2005
- Oxalate binds to minerals and forms insoluble compounds, significantly reducing bioavailability Chaiyarit and Thongboonkerd 2020
- Vitamin C significantly improves non-heme iron absorption by reducing ferric to ferrous iron, with studies showing up to a fourfold increase when consumed together Hallberg et al. 1989
- Spinach mentioned as source of iron, magnesium, zinc for neurotransmitter synthesis
- Listed as plant source of CoQ10 (lower amounts than animal sources)